Physical Training
We place a particular emphasis on PT at Monument for good reason: suppression operations often take place at high elevation and in unforgiving terrain. By nature, aerial delivered firefighters commonly respond to fires beyond reach of other resources. For these and other reasons, we must maintain a level of fitness that will allow us to engage in these operations safely.
The standard “arduous” US Forest Service PT minimums apply to helitack, although it should be noted that these numbers are indeed minimums. All applicants (and returning crew) are required to pass the “pack test”; a three-mile hike with a forty-five pound pack. Applicants who cannot complete the test within the 45-minute time frame will not be considered for employment. Our firefighters will also take part in other standard fitness measures. All firefighters will be encouraged to excel in these tests on the first day of spring training.
These tests include seven pull-ups, 45 sit-ups, 25 push-ups and a 1.5 mile run in less than 11 minutes. Rookie crewmembers and veteran helitack are highly encouraged to surpass these minimum numbers. Although not a condition of hire, these tests will measure and demonstrate your physical fitness level. It is suggested that a potential candidate perform these tests before showing up to the crew. This is not an arm-chair job in the Forest Service. Work like you train, train like you work.
The standard “arduous” US Forest Service PT minimums apply to helitack, although it should be noted that these numbers are indeed minimums. All applicants (and returning crew) are required to pass the “pack test”; a three-mile hike with a forty-five pound pack. Applicants who cannot complete the test within the 45-minute time frame will not be considered for employment. Our firefighters will also take part in other standard fitness measures. All firefighters will be encouraged to excel in these tests on the first day of spring training.
These tests include seven pull-ups, 45 sit-ups, 25 push-ups and a 1.5 mile run in less than 11 minutes. Rookie crewmembers and veteran helitack are highly encouraged to surpass these minimum numbers. Although not a condition of hire, these tests will measure and demonstrate your physical fitness level. It is suggested that a potential candidate perform these tests before showing up to the crew. This is not an arm-chair job in the Forest Service. Work like you train, train like you work.
Training Plans
There are a variety of training plans to choose from when preparing for fire season. Unfortunately there isn't one perfect training plan. Think about what the job will entail, and create a plan that might reflect those activities. Some staple exercises you should consider are pull-ups, push-ups, sit-ups, crunches, lunges and squats. Incorporating weight training into your exercise plan is important, and of course you should be running and hiking regularly.
Your runs might begin at the 2-3 mile distance and gradually increase to include 8-10 mile distances. Keep in mind that the Monument Helibase is at 7,100 feet, and our fires are often higher. Always build up to the longer distances with adequate rest days between runs. Proper running shoes are a must. Our PT runs will take place almost exclusively on trails, so get out and hit the trails to prepare yourself; it can be a lot different than running on pavement.
Hiking is the foundation of the wildland firefighter's PT. A solid hiking plan would include similar distances to the runs, building up to the longer miles in a similar way. Our fire packs typically weigh 30 pounds, so training with a pack of some sort will prepare you for the job. You might find yourself hiking to the fireline with your 30+ pound pack and a chainsaw, or your pack, a tool and a couple sticks of fire hose. As your hiking distances increase, think about increasing your pack weight.
With push-ups, sit-ups and pull-ups the best approach is high reps and regularity. It might be beneficial to keep a PT log to track your workouts. Seeing your numbers increase over time is a good motivator. If you are offered a position on the crew, the PT lead will be in contact with you in the weeks leading up to fire season to inquire about your PT numbers. Check out the links below to get on the right track.
Armstrong Pullup Program Firefighter Fitness Program Running Program Cardio Program
Your runs might begin at the 2-3 mile distance and gradually increase to include 8-10 mile distances. Keep in mind that the Monument Helibase is at 7,100 feet, and our fires are often higher. Always build up to the longer distances with adequate rest days between runs. Proper running shoes are a must. Our PT runs will take place almost exclusively on trails, so get out and hit the trails to prepare yourself; it can be a lot different than running on pavement.
Hiking is the foundation of the wildland firefighter's PT. A solid hiking plan would include similar distances to the runs, building up to the longer miles in a similar way. Our fire packs typically weigh 30 pounds, so training with a pack of some sort will prepare you for the job. You might find yourself hiking to the fireline with your 30+ pound pack and a chainsaw, or your pack, a tool and a couple sticks of fire hose. As your hiking distances increase, think about increasing your pack weight.
With push-ups, sit-ups and pull-ups the best approach is high reps and regularity. It might be beneficial to keep a PT log to track your workouts. Seeing your numbers increase over time is a good motivator. If you are offered a position on the crew, the PT lead will be in contact with you in the weeks leading up to fire season to inquire about your PT numbers. Check out the links below to get on the right track.
Armstrong Pullup Program Firefighter Fitness Program Running Program Cardio Program
Running in Colorado
Another benefit we enjoy here at MHC is the network of running trails around the helibase. As you can see from the map, we're surrounded! Trails branch off in every direction, snake up to the top of Mount Herman and even link up with the Santa Fe Trail System, which is runs for thirty miles along the front range.
The running community in Colorado is healthy as well; Colorado Springs is known for it's great running trails, there are dozens of annual races and a variety of specialty running stores to suit your needs. Get out your trail shoes...